Skip to main content Tom's Guide Tom's Guide Search Tom's Guide View Profile Best Picks Entertainment Technology Magazines Why subscribe? The best tech tutorials and in-depth reviews Try a single issue or save on a subscription Issues delivered straight to your door or device From$12.99View Amazon Spring Sale MacBook Air M4 Nintendo Switch 2 Best mattress Wordle Today Physio says runners need these 3 calf strength variations in their training — here’s why I’m finally listening Jessica Downey 24 March 2025 Here's why runners need to train their calves When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Shutterstock) The calf muscles are essential for runners, they support your load and can boost both cadence and explosiveness. Strengthening them is a must, and according to physical therapist Jimmy Pipe, who specializes in rehab and strength training for runners, there are three kinds of key calf exercises you should be doing to level up your training. Although I’ve been running for years, I still struggle to keep up with regular strength training that supports my running. I hate to admit it, but my calves also often get neglected since they aren’t worked as much in standard lower body exercises like squats or deadlifts, where they aren’t the primary muscle being targeted. So, when I stumbled across a video on Pipe’s Instagram where he explains why runners 'must' train their calves to help you 'run faster & more importantly prevent injuries,' he definitely had my attention. You may like No more runner’s knee — 5 physiotherapist-approved exercises for pain-free running I’m using these 4 moves to keep my hips strong and injury free in my 2025 running routine A post shared by Jimmy Pipe (@jimmypipe_running) A photo posted by on Pipe explains that to be most effective, you should add weight to these exercises. The soleus, which is the deeper calf muscle located beneath the gastrocnemius (the chief muscle of the calf), can handle forces up to 6-8 times your body weight when running, "so only doing bodyweight exercises isn’t effective for getting the muscle stronger." He personally incorporates at least one of these calf exercises into every session and makes sure to cover all three variations once a week to build balanced strength and help prevent injury. Below is a breakdown of the three variations. 1. Straight-Leg Variation The gastrocnemius is the larger, more visible calf muscle, and it’s responsible for much of the power when running. It’s the muscle that helps you push through those fast strides. The first exercise in this variation has Pipe placing a barbell on his shoulders and resting one foot on a bench. He lifts the other leg slightly up and down, keeping his toes planted firmly on the ground. In the second exercise, Pipe holds one of the best kettlebells in one hand for added resistance and performs one-legged calf raises on a stack of weight plates. He uses a pole for stability, making sure the focus stays on building strength in the calves. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. 2. Knee-Bent Variation This variation targets the soleus, which as mentioned earlier is the deeper muscle beneath the gastrocnemius and plays a critical role in running, especially during the push-off phase. In the first exercise, Pipe sits on a bench with a Smith machine bar just above his knees. His feet are placed on a plate, with his toes on the plate and heels moving up and down. As he lifts and lowers his heels, this works the soleus muscle directly. In the second exercise, Pipe is in a deep lunge with his front foot’s toes resting on a weight plate. Holding dumbbells in each hand, he raises and lowers his toes and knee. 3. Plyometric Exercises Pipe says too many runners overlook plyometric exercises, but these are key for building calf strength and power. Bonus, there are no weights needed here, just pure calf action. The first one has Pipe's foot up on a bench as he bounces up and down on his standing leg, focusing on explosive power for running. Next, we’ve got bunny hops, where Pipe hops rapidly from both feet at the same time, moving forward and backward or side to side. This helps with coordination, agility, and calf explosiveness. Finally, he continues building on the latter with some jumps from one foot to the other. The bottom line is, strong calves equal strong strides. Make them a priority, and your legs will thank you on race day. Pipe's variations will definitely be entering my marathon training. More from Tom's Guide I tried the 75 'soft' challenge for a week — here's why I'm going to stick with it I tried this 3-move shoulder workout — here’s what happened to my upper body No gym needed — you just need 1 kettlebell and 30 minutes to build full-body strength and boost your metabolism Round up of today's best deals Saucony Ride 17 Running Shoe See all prices Saucony Men's Hurricane 24 Running Shoe $156.80View See all prices Nike Men's Pegasus 41 Road Running Shoe $96.93View See all prices Saucony Women's Hurricane 24 See all prices On Cloudmonster $126.21View See all prices ASICS Gel-Nimbus 25 $99.95View See all prices Veja Condor 3 See all prices Brooks Glycerin 21 See all prices Saucony Endorphin Pro 3 See all prices Asics Superblast 2 $199.95View See all prices We check over 250 million products every day for the best prices Jessica Downey Social Links Navigation Senior Fitness Writer Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career. Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge. When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking. You must confirm your public display name before commenting Please logout and then login again, you will then be prompted to enter your display name. 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